Crossfit Cape Cod 5-12-16


Crossfit Cape Cod 5-12-16

CrossFit Cape Cod – CrossFit

Skill work

Pull-ups (3-3-3-3)

work on negatives as slow as possible note time coming down as reps in score. Even if you have pull ups do this!!

Metcon (2 Rounds for reps)

2 rounds of

1 min at each station

rest 3 min between rounds

Box jumps 24″/20″

pull ups

Wall balls 20/14

push ups

jumping lunges

kettle bells 53/35